CrystalJo74's Journal, 13 Mar 22

CrystalJo74's Profile | < Previous Entry |Next Entry >

G'Mornin all! 🐓🌞

Talkin bout calories today. Basically, it all comes down to CICO, I believe. How many calories you take in vs. how many calories you use/burn during a period of time, THAT will determine if you lose or gain weight. Period.

Doesn't matter if it's 1200 calories of crappy food or 1200 calories of 'clean' food...it's still a mathematical equation, with regards to gaining/losing.

However...it certainly DOES matter NUTRITIONALLY! The body will react very differently IN OTHER WAYS to that crappy or clean fuel.

I am not a Registered Dietician nor a Nutritionist...but everything I'm seeing as I research, points to QUALITY calories making a huge difference to our mental & physical performance. I figure if I'm allowing myself 1200 calories a day of food (fuel)...I'm gonna try to make it count NUTRITIONALLY. I'm gonna try to follow USDA and other professional guidelines to make sure my body gets everything it needs to function at it's best.

Anyway...I'm probably preachin to the choir here, cuz most of you already KNOW how important it is to choose nutritious food over junk food (at least 90% of the time), right? And staying within our calorie budget means actually knowing how many calories we are consuming.

So here's a couple graphics to maybe make it a little easier to cut some calorie 'corners'. Happy Sunday to you all! Hope you remembered to 'Spring' forward this morning ⏰ (I really REALLY dislike Daylight Savings Time, btw) 🌼🌱🌷

View Diet Calendar, 13 March 2022:

1456 kcal

Fat: 65.78g | Prot: 68.43g | Carbs: 181.44g. Breakfast: Jimmy Dean Delights Egg’Wich, Dannon Light & Fit Greek Yogurt - Vanilla (150g), Mushrooms, Home Fries with Green or Red Peppers and Onions, Perfect Foods Bar Dark Chocolate Chip Peanut Butter with Sea Salt, Coffee with Skim Milk. Lunch: Avocados , Cottage Cheese (Lowfat 2% Milkfat) , Vegetable Beef Soup. Dinner: Orville Redenbacher's Smart Pop! 94% Fat Free Butter 100 Calorie Mini Bags, Bragg Nutritional Yeast Seasoning, Fiber One Original Bran Cereal, Blue Diamond Almond Breeze Unsweetened Vanilla Milk. Snacks/Other: Chocolate Chip Cookie (Home Recipe or Purchased). more...

49 Supporters Support

21 to 40 of 55

Comments

I probably said that badly and made it sound the opposite of what I meant. 🙃 Yep! Totally healthy! (I'm not a low carber.) And I just got back from skiing, so a snack was definitely in order 😋

13 Mar 22 by member: writingwyo

Didja have fun writingwyo? 🏂

13 Mar 22 by member: CrystalJo74

Oh my goodness, I had a blast, CrystalJo! Really tricky conditions, but I managed a day without falling down. And as of today, I've officially skied 100 miles this season! 😃

13 Mar 22 by member: writingwyo

@writingwyo....WHOOOOT!!!

13 Mar 22 by member: CrystalJo74

CJ, I am in complete agreement with you regarding CI <= CO. My doc explained that to me back in 2014, and it clicked. Now my scientific side had a tool to use for losing weight. I've learned a lot about nutrition along the way. But that equation is the gold standard! Thank you sharing it and explaining to folks. - Barb

13 Mar 22 by member: BShannon2023

Love it, Crystal, ur like Encyclopedia Brown...on the case🤙🏽

13 Mar 22 by member: acomandr

i agree with all of the above - and again "Healthy eating increases energy - improves the way the body and the brain work." What is called "clean food" - healthy eating provides the nutrition required for a healthy body and brain. The endless offering of "fun foods" - does not provide the required nutrition - It really does not and that is much of the reason for overeating - the body is trying to obtain the required nutrition in the consumption of a bulk of food. Many of the fruits and veggies on the market are also picked off of the vine before they develop the enzymes required by the human body - for transportation and marketing purposes - the food chain is not ripened on the tree or the vine. Food that is not ripe when purchased never ripens and never obtains the required enzymes - food picked too early - just begins a process of rot - it never ripens. (Small note of interest)

13 Mar 22 by member: Jergens123

Hi crystalJo74 I’m back I miss reading your posts You are right I have noticed it myself I can eat food of the same calories but nutritionally different That what is better actually curbs my appetite longer Thank you for your posts and great pictures

14 Mar 22 by member: MdelP

CrystalJo74, I look forward to reading your posts. Thank-you! Always informative, and even if I did know nutritional food choices are better for us than empty calories, it always helps to be reminded.

14 Mar 22 by member: deelbee

How about hollow calories?

14 Mar 22 by member: liv001

I'm of two minds on that, little_mermee, but great points. There are foods I limit, foods that I think give a "bigger bang for the buck" nutritionally, but I don't want to demonize anything. Just because I choose not to eat a particular food doesn't make it something that no one else should eat. Fast food, processed foods, and sweets all have their place.. That said, I think basing your CICO on pizza and sugar (not that I think that's what you're suggesting!) is a recipe for failure. Satiety is important for long-term success, and I've found that easier to achieve with a more nutritionally focused diet. Each of us finds our own path that works 😊

14 Mar 22 by member: writingwyo

Strictly relying on Calories in/Calories out has failed horribly for the last 50 years. This ignores two very important aspect of our physiology, the first being that you have to increase muscle mass to burn more calories. And second, is our hormones. When you eat those "crappy" calories, you spike your insulin levels in the body. Insulin is the fat storing hormone in our bodies. Glucagon, on the other hand, breaks down fat and releases it into the bloodstream to be used as energy. Glucagon levels are raised by eating protein and by exercise. There are multiple other hormones at play as well, like HGH, TSH, etc. But you can control the insulin and Glucagon hormones by eating less "Crap".

14 Mar 22 by member: TXSnowman

What's interesting to me, too, is how people differ on what they consider unhealthy. I've been trending more plant-based, and I was berated by a ketovangelist on one of my posts for drinking soy milk. I'm sure a lot of low carbers would think my diet would spike my blood sugar all over the place, but it doesn't. I try not to interfere in other people's paths. Humans evolved to survive on a wide variety of diets

14 Mar 22 by member: writingwyo

@writingwyo...I agree that there are many paths and I probably came on too strong with the CICO statement, because I also agree that exercise is a key element to success. (That is the 'CO' part of the equation!)